OBCF WoD 01.13.2016
| Warm Up/Mobility | |
| DU Practice x 2 min | |
| Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side | |
| Ankle Flexion – knee to rack/wall x 1 min/side | |
| 2 rounds of: | |
| Box Step Ups x 5/leg | |
| KB Cleans x 5/arm | |
| KB Snatch x 5/arm | |
| KBS Instruction – focus on hip drive to generate power | |
| Metcon | |
| Bump Jump | 15min AMRAP |
| 12 Box Jumps 30/24 | |
| 9 KBS 70/53 | |
| 60 Double Unders | |
| S/S | |
| A. 3×5 Unbroken Power Cleans 155/115 | |
| B. 4×10 Unbroken Hang Power Snatch | |
| 95/65 | |
| ***both A and B are for Time. Rest as little | |
| as possible between sets. If Broken set | |
| doesn’t count. Scale weight if needed. | |
| Rest 5min between A and B |
2016 01 12